Nutritional Information for Lettuce, cos or romaine, raw
1.000 cup shredded , 1.000 leaf inner , 1.000 leaf outer , 1.000 head , 1.000 NLEA serving
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup shredded 47.0 grams |
Max cups at 64 servings. |
| Protein | 0.58 g |
1.04% |
66% |
| Total lipid (fat) | 0.14 g |
0.47% |
30% |
| Carbohydrate, by difference | 1.55 g |
0.52% |
33% |
| Energy (Calories) | 7.99 kcal |
0.4% |
26% |
| Fiber, total dietary | 0.99 g |
2.61% |
167% |
| Calcium, Ca | 15.51 mg |
1.55% |
99% |
| Iron, Fe | 0.46 mg |
5.75% |
368% |
| Magnesium, Mg | 6.58 mg |
1.65% |
105% |
| Phosphorus, P | 14.10 mg |
2.01% |
129% |
| Potassium, K | 116.09 mg |
2.47% |
158% |
| Sodium, Na | 3.76 mg |
0.25% |
16% |
| Zinc, Zn | 0.11 mg |
1% |
64% |
| Manganese, Mn | 0.07 mg |
3.04% |
195% |
| Selenium, Se | 0.19 mcg |
0.35% |
22% |
| Vitamin A, IU | 4093.70 IU |
136.46% |
8733% |
| Vitamin E (alpha-tocopherol) | 0.06 mg |
0.4% |
26% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 11.28 mg |
12.53% |
802% |
| Thiamin | 0.03 mg |
2.5% |
160% |
| Riboflavin | 0.03 mg |
2.31% |
148% |
| Niacin | 0.15 mg |
0.94% |
60% |
| Pantothenic acid | 0.07 mg |
1.4% |
90% |
| Vitamin B-6 | 0.03 mg |
2.31% |
148% |
| Folate, total | 63.92 mcg |
15.98% |
1023% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 4.65 mg |
0.85% |
54% |
| Vitamin K (phylloquinone) | 48.18 mcg |
40.15% |
2570% |
| Omega 6 | 0.02 g |
0.13% |
8% |
| Omega 3 | 0.05 g |
2.25% |
144% |
| Ash | 0.27 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.00 g |
|
|
| Glucose (dextrose) | 0.18 g |
|
|
| Fructose | 0.38 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 44.47 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 33.84 kJ |
|
|
| Sugars, total | 0.56 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.02 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 204.92 mcg_RAE |
|
|
| Carotene, beta | 2456.22 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 1086.64 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.17 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 63.92 mcg |
|
|
| Folate, DFE | 63.92 mcg_DFE |
|
|
| Betaine | 0.05 mg |
|
|
| Tryptophan | 0.00 g |
|
|
| Threonine | 0.02 g |
|
|
| Isoleucine | 0.02 g |
|
|
| Leucine | 0.04 g |
|
|
| Lysine | 0.03 g |
|
|
| Methionine | 0.01 g |
|
|
| Cystine | 0.00 g |
|
|
| Phenylalanine | 0.03 g |
|
|
| Tyrosine | 0.01 g |
|
|
| Valine | 0.03 g |
|
|
| Arginine | 0.03 g |
|
|
| Histidine | 0.01 g |
|
|
| Alanine | 0.03 g |
|
|
| Aspartic acid | 0.07 g |
|
|
| Glutamic acid | 0.08 g |
|
|
| Glycine | 0.02 g |
|
|
| Proline | 0.02 g |
|
|
| Serine | 0.02 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.02 g |
|
|
| Fatty acids, total monounsaturated | 0.01 g |
|
|
| Fatty acids, total polyunsaturated | 0.08 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 leaf inner 6.0 grams |
Max cups at 64 servings. |
| Protein | 0.07 g |
0.13% |
8% |
| Total lipid (fat) | 0.02 g |
0.07% |
4% |
| Carbohydrate, by difference | 0.20 g |
0.07% |
4% |
| Energy (Calories) | 1.02 kcal |
0.05% |
3% |
| Fiber, total dietary | 0.13 g |
0.34% |
22% |
| Calcium, Ca | 1.98 mg |
0.2% |
13% |
| Iron, Fe | 0.06 mg |
0.75% |
48% |
| Magnesium, Mg | 0.84 mg |
0.21% |
13% |
| Phosphorus, P | 1.80 mg |
0.26% |
16% |
| Potassium, K | 14.82 mg |
0.32% |
20% |
| Sodium, Na | 0.48 mg |
0.03% |
2% |
| Zinc, Zn | 0.01 mg |
0.09% |
6% |
| Manganese, Mn | 0.01 mg |
0.43% |
28% |
| Selenium, Se | 0.02 mcg |
0.04% |
2% |
| Vitamin A, IU | 522.60 IU |
17.42% |
1115% |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
0.07% |
4% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 1.44 mg |
1.6% |
102% |
| Thiamin | 0.00 mg |
0% |
0% |
| Riboflavin | 0.00 mg |
0% |
0% |
| Niacin | 0.02 mg |
0.13% |
8% |
| Pantothenic acid | 0.01 mg |
0.2% |
13% |
| Vitamin B-6 | 0.00 mg |
0% |
0% |
| Folate, total | 8.16 mcg |
2.04% |
131% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 0.59 mg |
0.11% |
7% |
| Vitamin K (phylloquinone) | 6.15 mcg |
5.13% |
328% |
| Omega 6 | 0.00 g |
0% |
0% |
| Omega 3 | 0.01 g |
0.45% |
29% |
| Ash | 0.03 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.00 g |
|
|
| Glucose (dextrose) | 0.02 g |
|
|
| Fructose | 0.05 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 5.68 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 4.32 kJ |
|
|
| Sugars, total | 0.07 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.00 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 26.16 mcg_RAE |
|
|
| Carotene, beta | 313.56 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 138.72 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.02 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 8.16 mcg |
|
|
| Folate, DFE | 8.16 mcg_DFE |
|
|
| Betaine | 0.01 mg |
|
|
| Tryptophan | 0.00 g |
|
|
| Threonine | 0.00 g |
|
|
| Isoleucine | 0.00 g |
|
|
| Leucine | 0.00 g |
|
|
| Lysine | 0.00 g |
|
|
| Methionine | 0.00 g |
|
|
| Cystine | 0.00 g |
|
|
| Phenylalanine | 0.00 g |
|
|
| Tyrosine | 0.00 g |
|
|
| Valine | 0.00 g |
|
|
| Arginine | 0.00 g |
|
|
| Histidine | 0.00 g |
|
|
| Alanine | 0.00 g |
|
|
| Aspartic acid | 0.01 g |
|
|
| Glutamic acid | 0.01 g |
|
|
| Glycine | 0.00 g |
|
|
| Proline | 0.00 g |
|
|
| Serine | 0.00 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.00 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.01 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 leaf outer 28.0 grams |
Max cups at 64 servings. |
| Protein | 0.34 g |
0.61% |
39% |
| Total lipid (fat) | 0.08 g |
0.27% |
17% |
| Carbohydrate, by difference | 0.92 g |
0.31% |
20% |
| Energy (Calories) | 4.76 kcal |
0.24% |
15% |
| Fiber, total dietary | 0.59 g |
1.55% |
99% |
| Calcium, Ca | 9.24 mg |
0.92% |
59% |
| Iron, Fe | 0.27 mg |
3.38% |
216% |
| Magnesium, Mg | 3.92 mg |
0.98% |
63% |
| Phosphorus, P | 8.40 mg |
1.2% |
77% |
| Potassium, K | 69.16 mg |
1.47% |
94% |
| Sodium, Na | 2.24 mg |
0.15% |
10% |
| Zinc, Zn | 0.06 mg |
0.55% |
35% |
| Manganese, Mn | 0.04 mg |
1.74% |
111% |
| Selenium, Se | 0.11 mcg |
0.2% |
13% |
| Vitamin A, IU | 2438.80 IU |
81.29% |
5203% |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
0.27% |
17% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 6.72 mg |
7.47% |
478% |
| Thiamin | 0.02 mg |
1.67% |
107% |
| Riboflavin | 0.02 mg |
1.54% |
98% |
| Niacin | 0.09 mg |
0.56% |
36% |
| Pantothenic acid | 0.04 mg |
0.8% |
51% |
| Vitamin B-6 | 0.02 mg |
1.54% |
98% |
| Folate, total | 38.08 mcg |
9.52% |
609% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 2.77 mg |
0.5% |
32% |
| Vitamin K (phylloquinone) | 28.70 mcg |
23.92% |
1531% |
| Omega 6 | 0.01 g |
0.06% |
4% |
| Omega 3 | 0.03 g |
1.35% |
86% |
| Ash | 0.16 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.00 g |
|
|
| Glucose (dextrose) | 0.11 g |
|
|
| Fructose | 0.22 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 26.49 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 20.16 kJ |
|
|
| Sugars, total | 0.33 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.01 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 122.08 mcg_RAE |
|
|
| Carotene, beta | 1463.28 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 647.36 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.10 mg |
|
|
| Tocopherol, delta | 0.00 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 38.08 mcg |
|
|
| Folate, DFE | 38.08 mcg_DFE |
|
|
| Betaine | 0.03 mg |
|
|
| Tryptophan | 0.00 g |
|
|
| Threonine | 0.01 g |
|
|
| Isoleucine | 0.01 g |
|
|
| Leucine | 0.02 g |
|
|
| Lysine | 0.02 g |
|
|
| Methionine | 0.00 g |
|
|
| Cystine | 0.00 g |
|
|
| Phenylalanine | 0.02 g |
|
|
| Tyrosine | 0.01 g |
|
|
| Valine | 0.02 g |
|
|
| Arginine | 0.02 g |
|
|
| Histidine | 0.01 g |
|
|
| Alanine | 0.02 g |
|
|
| Aspartic acid | 0.04 g |
|
|
| Glutamic acid | 0.05 g |
|
|
| Glycine | 0.01 g |
|
|
| Proline | 0.01 g |
|
|
| Serine | 0.01 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.01 g |
|
|
| Fatty acids, total monounsaturated | 0.00 g |
|
|
| Fatty acids, total polyunsaturated | 0.04 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 head 626.0 grams |
Max fiber at 6 servings. |
| Protein | 7.70 g |
13.75% |
84% |
| Total lipid (fat) | 1.88 g |
6.27% |
38% |
| Carbohydrate, by difference | 20.60 g |
6.87% |
42% |
| Energy (Calories) | 106.42 kcal |
5.32% |
32% |
| Fiber, total dietary | 13.15 g |
34.61% |
211% |
| Calcium, Ca | 206.58 mg |
20.66% |
126% |
| Iron, Fe | 6.07 mg |
75.88% |
462% |
| Magnesium, Mg | 87.64 mg |
21.91% |
133% |
| Phosphorus, P | 187.80 mg |
26.83% |
163% |
| Potassium, K | 1546.22 mg |
32.9% |
200% |
| Sodium, Na | 50.08 mg |
3.34% |
20% |
| Zinc, Zn | 1.44 mg |
13.09% |
80% |
| Manganese, Mn | 0.97 mg |
42.17% |
257% |
| Selenium, Se | 2.50 mcg |
4.55% |
28% |
| Vitamin A, IU | 54524.60 IU |
1817.49% |
11057% |
| Vitamin E (alpha-tocopherol) | 0.81 mg |
5.4% |
33% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 150.24 mg |
166.93% |
1016% |
| Thiamin | 0.45 mg |
37.5% |
228% |
| Riboflavin | 0.42 mg |
32.31% |
197% |
| Niacin | 1.96 mg |
12.25% |
75% |
| Pantothenic acid | 0.89 mg |
17.8% |
108% |
| Vitamin B-6 | 0.46 mg |
35.38% |
215% |
| Folate, total | 851.36 mcg |
212.84% |
1295% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 61.97 mg |
11.27% |
69% |
| Vitamin K (phylloquinone) | 641.65 mcg |
534.71% |
3253% |
| Omega 6 | 0.29 g |
1.86% |
11% |
| Omega 3 | 0.71 g |
31.98% |
195% |
| Ash | 3.63 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.00 g |
|
|
| Glucose (dextrose) | 2.44 g |
|
|
| Fructose | 5.01 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 592.26 g |
|
|
| Caffeine | 0.00 mg |
|
|
| Theobromine | 0.00 mg |
|
|
| Energy | 450.72 kJ |
|
|
| Sugars, total | 7.45 g |
|
|
| Galactose | 0.00 g |
|
|
| Copper, Cu | 0.30 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 2729.36 mcg_RAE |
|
|
| Carotene, beta | 32714.76 mcg |
|
|
| Carotene, alpha | 0.00 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 14473.12 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 2.25 mg |
|
|
| Tocopherol, delta | 0.06 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 851.36 mcg |
|
|
| Folate, DFE | 851.36 mcg_DFE |
|
|
| Betaine | 0.63 mg |
|
|
| Tryptophan | 0.06 g |
|
|
| Threonine | 0.27 g |
|
|
| Isoleucine | 0.28 g |
|
|
| Leucine | 0.48 g |
|
|
| Lysine | 0.40 g |
|
|
| Methionine | 0.09 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.41 g |
|
|
| Tyrosine | 0.16 g |
|
|
| Valine | 0.34 g |
|
|
| Arginine | 0.34 g |
|
|
| Histidine | 0.13 g |
|
|
| Alanine | 0.35 g |
|
|
| Aspartic acid | 0.87 g |
|
|
| Glutamic acid | 1.11 g |
|
|
| Glycine | 0.31 g |
|
|
| Proline | 0.28 g |
|
|
| Serine | 0.31 g |
|
|
| Vitamin E, added | 0.00 mg |
|
|
| Vitamin B-12, added | 0.00 mcg |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.24 g |
|
|
| Fatty acids, total monounsaturated | 0.08 g |
|
|
| Fatty acids, total polyunsaturated | 1.00 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 NLEA serving 85.0 grams |
Max fiber at 44 servings. |
| Protein | 1.05 g |
1.88% |
84% |
| Total lipid (fat) | 0.26 g |
0.87% |
39% |
| Carbohydrate, by difference | 2.80 g |
0.93% |
42% |
| Energy (Calories) | 14.45 kcal |
0.72% |
32% |
| Fiber, total dietary | 1.79 g |
4.71% |
211% |
| Calcium, Ca | 28.05 mg |
2.81% |
125% |
| Iron, Fe | 0.82 mg |
10.25% |
458% |
| Magnesium, Mg | 11.90 mg |
2.98% |
133% |
| Phosphorus, P | 25.50 mg |
3.64% |
163% |
| Potassium, K | 209.95 mg |
4.47% |
200% |
| Sodium, Na | 6.80 mg |
0.45% |
20% |
| Zinc, Zn | 0.20 mg |
1.82% |
81% |
| Manganese, Mn | 0.13 mg |
5.65% |
253% |
| Selenium, Se | 0.34 mcg |
0.62% |
28% |
| Vitamin A, IU | 7403.50 IU |
246.78% |
11029% |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
0.73% |
33% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 20.40 mg |
22.67% |
1013% |
| Thiamin | 0.06 mg |
5% |
223% |
| Riboflavin | 0.06 mg |
4.62% |
206% |
| Niacin | 0.27 mg |
1.69% |
75% |
| Pantothenic acid | 0.12 mg |
2.4% |
107% |
| Vitamin B-6 | 0.06 mg |
4.62% |
206% |
| Folate, total | 115.60 mcg |
28.9% |
1292% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 8.42 mg |
1.53% |
68% |
| Vitamin K (phylloquinone) | 87.13 mcg |
72.61% |
3245% |
| Omega 6 | 0.04 g |
0.26% |
11% |
| Omega 3 | 0.10 g |
4.5% |
201% |
| Ash | 0.49 g |
|
|
| Starch | 0.00 g |
|
|
| Sucrose | 0.00 g |
|
|
| Glucose (dextrose) | 0.33 g |
|
|
| Fructose | 0.68 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Alcohol, ethyl | 0.00 g |
|
|
| Water | 80.42 g |
|
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| Caffeine | 0.00 mg |
|
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| Theobromine | 0.00 mg |
|
|
| Energy | 61.20 kJ |
|
|
| Sugars, total | 1.01 g |
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| Galactose | 0.00 g |
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|
| Copper, Cu | 0.04 mg |
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| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 370.60 mcg_RAE |
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| Carotene, beta | 4442.10 mcg |
|
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| Carotene, alpha | 0.00 mcg |
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| Vitamin D | 0.00 IU |
|
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| Cryptoxanthin, beta | 0.00 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 1965.20 mcg |
|
|
| Tocopherol, beta | 0.00 mg |
|
|
| Tocopherol, gamma | 0.31 mg |
|
|
| Tocopherol, delta | 0.01 mg |
|
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| Folic acid | 0.00 mcg |
|
|
| Folate, food | 115.60 mcg |
|
|
| Folate, DFE | 115.60 mcg_DFE |
|
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| Betaine | 0.09 mg |
|
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| Tryptophan | 0.01 g |
|
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| Threonine | 0.04 g |
|
|
| Isoleucine | 0.04 g |
|
|
| Leucine | 0.06 g |
|
|
| Lysine | 0.05 g |
|
|
| Methionine | 0.01 g |
|
|
| Cystine | 0.01 g |
|
|
| Phenylalanine | 0.06 g |
|
|
| Tyrosine | 0.02 g |
|
|
| Valine | 0.05 g |
|
|
| Arginine | 0.05 g |
|
|
| Histidine | 0.02 g |
|
|
| Alanine | 0.05 g |
|
|
| Aspartic acid | 0.12 g |
|
|
| Glutamic acid | 0.15 g |
|
|
| Glycine | 0.04 g |
|
|
| Proline | 0.04 g |
|
|
| Serine | 0.04 g |
|
|
| Vitamin E, added | 0.00 mg |
|
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| Vitamin B-12, added | 0.00 mcg |
|
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| Cholesterol | 0.00 mg |
|
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| Fatty acids, total saturated | 0.03 g |
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|
| Fatty acids, total monounsaturated | 0.01 g |
|
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| Fatty acids, total polyunsaturated | 0.14 g |
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|